Tai Chi

Scientific Benefits of T’ai Chi:

Relaxes Mind, Body and Spirit
Slows down the Aging process
Increases T-cell count
Help destroy Cancer cells
Steadies breathing
Nurtures suppleness and flexibility
Stops Joints and Muscles deteriorating
Reverses Arthritis
Improves alertness and positive energy

 

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“Khor” Yang style Movements:

These sets are organised in order of teaching, starting with Shibatsi, then T’ai Chi levels 1-6, then the Weapons.  The movement names represent the Khor style set, loosely derived from the “Beijin 96″, as uses by The Australian Academy of Tai Chi & Qigong formed in 1976, administered by GrandMaster Gary Khor. Their website is Living Chi.

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SHIBASHI 1

1	Raising the Arms
2	Opening the Chest
3	Painting a Rainbow
4	Separating the Clouds
5	Rolling the Arms in a Horse-riding Stance
6	Rowing a Boat in the Middle of a Lake
7	Supporting a Ball in Front of the Shoulders
8	Gazing at the Moon
9	Turning the Waist and Pushing with the Palm
10	Cloud Hands in a Horse-riding Stance
11	Scooping the Sea and Looking at the Horizon
12	Pushing the Waves
13	The Flying Dove spreads its Wings
14	Punching in a Horse-riding Stance
15	The Flying Wild Goose
16	The Rotating Flywheel
17	Stepping and Bouncing a Ball
18	Balancing the Chi to Close

SHIBASHI 2

1	Peacock Unfolds Its Tail	10	Hit Tiger’s Ears
2	Small Heavenly Roll	11	Monkey Offers Peach
3	Needle At Sea Bottom	12	Warrior Draws Bow
4	Willows Flutter In The Breeze	13	White Crane In Flight
5	Fisherman Casts His Net	14	Maiden Weaves Cloth
6	Farmer Grinds The Corn	15	Cross Hands And Separate Legs
7	Buddha In Meditation	16	Circulate Energy In The Tan Tien
8	Dragon Circles The Mountain	17	Embrace The Morning Sun
9	Lohan Focuses The Chi	19	Standing Zen

T’AI CHI LEVEL 1

1	Preparation – Chinese Figure Eight	9	Press Forward
2	Commencement – Standing Zen	10	Push to Close the Door
3	Raise and Lower Hands	11	Single Whip Left
4	Hold the Ball to the Right	12	Single Whip Right
5	Grasping Bird’s Tail	13	Hook and Mirror
6	Hold Ball to the Left	14	Step and Parry
7	Ward Off	15	Play Guitar to Right
8	Pull Back

T’AI CHI LEVEL 2

16	Turn Wheel	24	Cross Deflection
17	Shoulder Stroke	25	Kick and Thrust
18	White Crane Spreads its Wings	26	Step and Parry
19	Embrace Tiger	27	Punch to Heart
20	Brush Knee to Left	28	Push to Close the Door
21	Play Guitar to Left	29	Cross Hands
22	Block Back	30	Step Back
23	Slant Flying

T’AI CHI LEVEL 3

31	Embrace Tiger	38	Classical Scoop to Back
32	Brush Knee to Right	39	Step up to Seven Star Punch
33	Needle at Sea Bottom	40	Jade Lady works at Shuttle 1-4
34	Fan to the Back	41	Transition Step
35	Snake Creeps through the Valley	42	Classical Scoop to Front
36	Transition Step – Turn	43	Punch Under Elbow
37	Dead Seagull Turn

T’AI CHI LEVEL 4

44	Retreat to Repulse Monkey 1-3	51	Fan through Back
45	Turn to Chop	52	Parting the Horse’s Mane
46	Turn and Knuckle Strike	53	High Pat the Horse and Lunge
47	Turn and Parry	54	Slant Flying
48	Claw Clamp and Block	55	Transitional Movement
49	Groin Punch	56	Parry Stance
50	Needle at Sea Bottom	57	Step up to Seven Star Punch

T’AI CHI LEVEL 5

58	Waving Hands in Clouds 1 to 3	67	Press Forward and Push
59	Snake Creeps through the Valley	68	Push to Close the Door
60	Golden Cock Stands on Right Leg	69	Separate Hands to Kick Right Foot
61	Golden Cock Stands on Left Leg	70	Block and Lotus Sweeping Kick
62	Step up to Punch Tiger’s Ears	71	Bend Bow to Shoot Tiger
63	Separate Hands to Kick Left Foot	72	Cross Kick with Right Foot
64	Ride Tiger – Hit Tiger Left	73	Cross Kick with Left Foot
65	Pull Back	74	Punch to Tiger’s Ears
66	Ward Off

T’AI CHI LEVEL 6

75	Single Whip to Right	86	White Crane Spreads its Wings
76	Parting the Horse’s Mane	87	Lotus Sweeping Kick
77	High Pat the Horse and Lunge	88	Bend Bow, Shoot Tiger
78	Lady at Shuttle – corners 1-4	89	Cross Deflection
79	Transition – Classical swoop	90	Kick and Thrust
80	Punch Under Elbow	91	Step and Parry
81	Repulse Monkey 1-3	92	Punch to Heart
82	Turn and Chop	93	Hand under Elbow
83	Turn and Knuckle Strike	94	Push to Close the Door
84	Twist, Parry, Claw Clamp, Block	95	Cross Hands
85	Groin Punch

CLASSICAL YIN-YANG SWORD 1 [level 7]

1	Preparation	12	Lion wriggles head open – right
2	Wu-shiong subdues tiger	13	Immortal sages points way
3	Commencement	14	Green dragon in meditation
4	Fisherman lifts line	15	Rhino lifts horn
5	Sword salute	16	Dragon flexes tail
6	Bobcat hunting rodent	17	Wild stallion looks back
7	White crane spreads wings	18	Shooting star chase moon
8	Eternal phoenix spreads wings	19	Swallow enters nest
9	Immortal sage points way	20	Monkey plucks peach
10	Lion wriggles head close – left	21	Firewheel spins to rear
11	Three rings embrace moon

CLASSICAL YIN-YANG SWORD 2 [level 8]

22	Monkey presents peach	32	Right parry sweep
23	Left parry sweep	33	Wild bee pierce the honeycomb
24	Lion wriggles head close -left	34	Left parry sweep
25	Right parry sweep	35	Right parry sweep
26	Lion wriggles head open – right	36	Rhino looks at moon
27	Wheeling seven stars	37	Firewheel spins to rear
28	Green dragon in meditation	38	Serpent strike the stars
29	Swallow brushes water – back	39	Butterfly rides the wind
30	Dragon flexes tail	40	Dance of eight immortals
31	Swallow brushes water – front	41	Return sword to close

CLASSICAL PHOENIX FAN 1 [level 9]

1	Preparation	11	Front kick to jaw
2	Commencement	12	Thunderclap pan
3	Scholar presents scroll	13	Strike to heart
4	White ape tumbles backward	14	Monkey awaits attack
5	Green dragon spits fire	15	Temple strike
6	Pan salute	16	Seven star snap
7	Unicorn points horn	17	Snake creeps down valley
8	Jade Buddha in meditation	18	Temple strike
9	Wild cat observes prey	19	Blind man strikes back
10	Taipan strikes rodent	20	Parting horse’s mane

CLASSICAL PHOENIX FAN 2 [level 10]

21	Scholar folds scroll	31	White crane greets dawn
22	Transition movement	32	Serpent flexes tail
23	Whirlpool sweep	33	Step to kick
24	Thunderclap pan	34	Wood-chopper splits log
25	Jab to heart	35	Serpent strikes back
26	Transition movement	36	Jab to heart
27	Double front snap kicks	37	White ape tumbles backward
28	Pair maiden presents blossom	38	Scholar receives scroll
29	Jab to heart	39	Close
30	Buddha presents palm

IMMORTAL SILVER FLUTE

1	Greeting	28	Cross strike (cross strike/slot foot)
2	Preparation (cradle flute)	29	Left step/right jab
3	Shepherd heralds the dawn (playing flute in squat stance)	30	Turn to sweep tiger (turn and swipe on cross step)
4	Dragon emerges from sea	31	Turn to sweep tiger (turn and swipe in horse stance)
5	Little dragon chasing its tail (pirouette/spin)	32	Twist and parry (twist step to parry)
6	Little dragon honours elders (pushing flute to rise up)	33	Front snap kick
7	Downward strike in horse stance	34	Double handed jab
8	Upper lift in horse stance	35	Wild cat scans prey (horizontal swipe to left in cat stance)
9	Fisherman poling boat	36	Left step/right jab
10	Sweep grass to strike snake	37	Little monk sweeps floor (backhanded swipe to right on one leg)
11	Thunder roar in sky (vertical roll and strike three times)	38	Rolling silk (horse stance)
12	Right step right jab	39	Rolling silk (cross step)
13	Monkey teases dragon (horizontal roll on one leg)	40	Rolling silk (horse stance)
14	Dragon strikes forward (lunge to strike)	41	Play flute on one leg (stand on right leg)
15	Left step right jab	42	Little monk sweeps floor (backhanded swipe to right on one leg)
16	Right step reverse jab	43	Monkey teases dragon (6 rolls)
17	Horizontal sweep to left	44	Dragon strikes forward
18	Single whip to right	45	Strike serpents head (left step/overhead strike)
19	Triple spinning firewheel	46	Stamp foot/jab tiger
20	Snake protrudes tongue (spear hand in horse stance)	47	Retreat and part water – three times (cross step)
21	Jab the tiger (left flute jab on cross stance)	48	Warrior confronts tiger
22	Warrior strikes tigers head (downward strike in horse stance)	49	Whirlwind sweeps grass
23	Rhino lifts horn (reverse shoulder strike in horse stance)	50	Play flute on one leg (stand on right leg)
24	Fisherman casts line (fwd. Strike on right leg)	51	Sweep grass chase rodent (step forward and cross swipe)
25	Wild stallion wheels around (toss flute and jab downwards to back)	52	Return and cradle flute (spin around to return flute to cradle in arm)
26	Lohan crosses stream (double grip/crescent kick)	53	Salutation and close off
27	Warrior strikes tiger head (downward strike in horse stance)

WUSHU SHOULDER POLE

1	Preparation and raise pole	19	Spinning wheel crossover and point
2	Downward strike in left bow stance	20	Turn body and downward strike
3	Change grip and uppercut to block	21	Turn body and downward strike
4	Empty step and hold pole	22	Right parry
5	Empty step and hold pole	23	Left parry
6	Cross over downward strike	24	Turn around and retreat to crouch
7	Turn body to strike downward	25	Tilt up stick
8	Shoulder pole, turn and sweep	26	Downward strike in horse stance
9	Jump, step and strike	27	Cross legs, downward strike
10	Retreat and strike downward	28	Overhead cloud to left
11	End smash with left knee raised	29	Overhead cloud to right
12	Left step and strike tiger	30	Cross step, point downward
13	Back shouldering, thrust palm	31	Step back to point forward
14	Reverse circle	32	Cross step and end jab
15	Raise knee to spin and thrust	33	Retreat and raise knee
16	Parry and kick
17	Diagonal block back, right bow stance
18	Turn around, pull pole and lift knee

POLE WARM UP EXERCISES

Joints	Neck, shoulder, knees, ankles, wrists, swing arm, stretch legs, jogging, pounding legs
Grips	Hands face up, down, one up one down, press down, together. Slide hands along pole
Grip Change	(To be confirmed)
Raises	Push up above head in front, lower behind head, behind back. Side stretches. Pass pole around body and reverse
Shouldering	Horse stance. Hold pole horizontally on shoulder behind head. Rest hands on pole, turn waist to sweep pole to left and right
Strike	Horse stance, hold pole over head with two hands, strike down to sides.Fore hand index finger press down
Block	Bow stance, hold pole horizontally above head with both hands
Sweeps	Horse stance, hold pole across front of body about waist height with both hands. Turn waist, sweep pole left and right. Horse stance, hold end of pole behind head and across shoulder. Sweep horizontally across front and reverse. Need a lot of room
End Smash	Hold pole end with both hand, raise pole over head, smash down in front or side. Use body weight to assist downward movement
Parry Left and Right	Narrow horse stance. Grip pole end with both hands. Swing up diagonally from the right to left (Left Parry). Then from left to right (Right Parry)
Clouding	With both hands, rotate pole vertically in front. Reverse rotation. Rotate pole above head. Reverse rotation
Point	(To be confirmed)
Shuttle	Bow stance. Hold end with right hand and middle with left. Push pole forward sliding through left grip, shift weight forward
Tilt	Bow stance. Hold end with right hand and middle with left. Lower far end to floor. Press end down with right hand, use left hand as fulcrum, lift far end up
Envelop	Paddle single end. Paddle double end
Toss	(To be confirmed). Hold pole with other end on floor in front. Flip end of pole up and catch the other end
Walk around	Hold pole end with other end resting on floor in front. Walk sideways in a circle, with side and cross steps
Step over	Hold pole end with right hand and rest other end on floor in front. Raise right foot on left side of pole and cross over to right side. Pass pole behind body to left hand and raise left foot to cross over pole. Reverse the stepping
Flow pattern	Tilt to block, press down, spear forward. To left and right

THE LOTUS

1	Turtle treads water	6	Face the wind
2	Snow Rabbit digs the Earth	7	Lift the Sky, press the Earth
3	Fair maiden scoops water	8	White Crane spreads wings
4	Raindrops fall on Lotus	9	Snow Rabbit digs the Earth
5	Lotus flower blossoms	10	Wave hands in air

LOHAN BRONZE WARRIOR

1	Preparation (Salute)	7	Wild Horse Drinks Water
2	Opening	8	Warrior Opens The Gate
3	Serpent Coils The Ring	9	Focusing the Chi
4	Chasing the Seven Stars	10	Dragon Seeks Incense (Dragon Sweeps Tail)
5	Bronze Warrior Scoops Water	11	Close
6	Lotus Spirals Downwards	12	End (Salute)

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In the sixth century AD, Bodhidharma called “Tamo”, travelled from India to China to spread his teachings of Buddhism. He came to the Shaolin Temple, the birthplace of Wushu (martial art) in China. He noticed, that during his teaching, the monks often fell asleep because of their poor physical condition. He therefore introduced his exercises of sinew change called the “18 Arhat methods” to improve their health and assist their meditation. The emphasis was on rhythmic breathing, bending and stretching.

At the Shaolin Temple in China’s Henan province, the eighteen bronze statues have now been openly presented for public display and can be seen on one of the Academy’s Annual China Tour.

The Academy’s “Lohan Set” has been researched and developed to suit our modem lifestyle by GrandMaster Gary Khor, founder and president of the Australian Academy of T’ai Chi Qigong.

LOHAN CD:The Lohan music has been especially selected by GrandMaster Khor to suit the choreography and to transport one’s mind to peaceful tranquillity.

TAO YIN

1	Elegant Crane Greets Morning Sun	9	Hold Sky Press Mountain
2	Monkey Presents Fruit	10	Old Master Strokes Beard
3	Tiger Crouch	11	Peep At Moon Through Window
4	Scholar Stretches Body	12	Traveller Dusts Robe
5	Golden Elephant Curls Trunk	13	Catching Star In Sky
6	Albatross Flaps Wings	14	Golden Rooster Heralds Dawn
7	Venerable Master Gathers Herbs	15	Warrior Raises Incense Bowl
8	Dance Of Peacock	16	Deer Guards Herd

WILD GOOSE CHI KUNG

1	Preparation	19	Press Air Right
2	Spread Wings	20	Scoop Water
3	Close Wings	21	Turn Body
4	Draw Wings To Back	22	Withdraw Wings
5	Present Wings	23	Swim Forward
6	Lift Wings	24	Drink Water (3)
7	Turn Wings Upward	25	Fly Upward
8	Observe Earth	26	Fly Downward
9	Recover Air	27	Flap Wings
10	Turn And Push Air (3)	28	Fly Up To Sky Skim Over Water (3)
11	Twist	29	Open Wings
12	Spread Single Wing	30	Search For Food (3)
13	Extend Left Wing	31	Turn Body
14	Left Wing Tip	32	Search For Nest
15	Gaze Right	33	Fly Upward
16	Scoop And Recover Air	34	Sleep Peacefully And Recover Air
17	Twine Wings	35	Conclusion
18	Right Wing Tip

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T’AI CHI PRINCIPLES
1	Steady breathing nurtures your suppleness and flexibility
2	Balance your Ying with your Yang
3	Stretch only as far as comfortable. Extend rather than stretch
4	Movements should start from the legs, then the waist, then the arms, flowing in a spiral pattern
5	Breathe out as you extend. Breath in as you contract
6	Maintain a wide stance on a square, even when stepping back
7	Relax on each movement. Feel relaxed and you will look relaxed
8	Internalise your movements. Don’t be over expressive
9	Use your waist to control your movement
10	Never let your hand lead. Sweep them out gently from your body
11	Think that you will always be able to achieve a goal
12	Maintain a level and erect posture in your torso and spine
13	Concentrate on achieving the basic skills first
14	Always warm up before and cool down after any exercise
15	Don’t think that you cannot stretch to seemingly impossible limits
16	Don’t allow your joints or muscles to deteriorate with age
17	Practise stretching to just before it starts to strain then relax
18	Do not compare yourself to others. Be your own master
19	Movement is like a blade of grass. Supple in a breeze yet stiff
20	Think of a droplet falling in a pond with concentric waves transmitting the Chi energy outwards
21	Think positive thoughts. Negative energy retards your chi
22	Be alert to your surroundings but block out obtrusive sounds
23	Keep at it. Like all things patience will come
24	Never stop learning. This is the path to longevity
25	Practise, practise, practise

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The Ten Riches – a Chinese Proverb:

Walk a straight and narrow path
Don’t mind the suffering
Do things straight
Work hard and go the right way

If you want to be rich, be honest with your customer
Trade justly and fairly and you will gain customers

Hear the cock crow and get up
Wake up with the Rooster
When you hear the rooster, leave your bed

Keep busy managing family affairs
Keep your hands and feet occupied
Do your own work, not help from others
Be busy to do housework

Beware of fire and burglary
Care for doors, windows in case of theft
Keep your house in order
Take good care of your belongings
Be careful of the door to prevent fire and thieves

Don’t do anything against the law
Keep the law

Everybody should work as a team and help each other
The family should unite and help one another
Teach the family to help each other

Husbands and wives shouldn’t be jealous
A good husband and wise wife won’t bully or be jealous
The wife and children should be kind and smart

Educate future generations to establish themselves
Have well-educated children
Tell sons and grandchildren how to make the money that grandpa made but the father spent

Do kind things everyday
Do well, so you’ll be prosperous in life
Do good and the good will bless you always
Say nice things and be blessed
God looks after you when you do well

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The Australian Academy Of T’ai Chi Story

In 1976, one man in Australia had a dream. The man was Gary Khor (now Grandmaster) and his dream was to see all Australians have the opportunity to benefit from the health and relaxation developed over a millennium in China. He looked forward to the day when it would be common to see T’ai Chi and other forms of Wushu, performed in the parks as a normal recreational activity. A day when people of every age group would be able to improve their style and quality of life through the performance of these and other exercises such as Taoyin and Chi Kung. He saw a troubled world that needed no more tension or competition but the peace and tranquility that performance of these exercises can bring.

The early days of the Academy did not provide much encouragement. Three times it nearly failed. Somehow Gary, with the help of an inner strength he had found through T’ai Chi, managed to keep the Academy going. Many valuable lessons were learned. These were later to serve the Academy well. It evolved techniques of teaching that not only brought T’ai Chi and other Chinese exercises within the grasp of westerners but also allowed training of large numbers of competent and qualified instructors to take T’ai Chi to the public.

The last battle was to convince the established masters that new methods could be used to attain the full potential of the arts. Now that battle too, is won. The Academy is affiliated with the “Shanghai and Beijing Institute of Physical Education“. It has won gold medals in International Wushu Championships. It has hosted nation wide tours of the leading Wushu authorities and performers from China. The Academy has even re-introduced the ancient art of “Shanzigong” Fan Art to China.

The Australian Academy of T’ai Chi and Qigong is the largest T’ai Chi instruction academy in the world, with more than 200 branches and instructors. It has popularized the T’ai Chi art throughout Australia. In its 28 years of operation the Academy has taught more than 100,000 Australians and has made “T’ai Chi” household words. The Academy conducts weekly classes around the whole country, including special courses for schools, universities. hospitals, and retirement villages and for the public and private business sector.
The dream is a reality, yet for all its achievements the Academy’s satisfactions come from seeing the elderly rediscovering exercise, seeing the unfit improve their health, and the stressed becoming more relaxed. From seeing people perform exercise with smiles and laughter and from knowing that literally thousands have made T’ai Chi part of their lifestyle.

T’AI CHI (Great Ultimate)

T’ai Chi, Chinese martial art practiced for health and relaxation and as a form of self-defense.. The name comes from Chinese words meaning “Great Ultimate.” It is also known as T’ai Chi Ch’uan and “Great Ultimate Fist.”
T’ai Chi is based on the Chinese principle of yin and yang, in which opposing but complementary forces combine to create harmony in nature. According to traditional Chinese medicine, disease is caused by a disturbance in the flow of qi (Ch’i), or life force. Practitioners of T’ai Chi believe that it can promote physical health because it enhances the flow of qi. T’ai Chi is also taught as a form of meditation and mental exercise in which students learn to center and focus their mental powers.
Many legends surround the origins of T’ai Chi. One states that it was invented in the late 14th or early 15th century by Zhang San-feng (Chang San-feng), a wandering Taoist monk who had studied martial arts for many years. He observed a fight between a snake and a crane in which the snake won through relaxed, evasive movements and quick counterstrikes. Inspired by the snake’s loose but controlled movements, Zhang San-feng devised a fighting form that emphasized strength, balance, flexibility, and speed. Over the centuries, T’ai Chi has evolved into a system of exercise that utilizes soft, slow, relaxed movements.
Today, T’ai Chi is most commonly practiced as a series of flowing movements known as the form. The form consists of a sequence of slow, carefully coordinated movements that flow together into one continuous motion. Individual movements have names such as “hand strums a lute,” “part the wild horse’s mane,” and “the white crane spreads its wings.”
T’ai Chi encompasses other sets of movements as well. One, called “pushing hands,” is a sequence practiced by two people together. In its most advanced form, T’ai Chi can also be a very powerful form of martial arts. According to tradition, 19th-century T’ai Chi master Yang Lu-chan fought more than 20,000 times without ever losing. Today the most commonly taught basic form of T’ai Chi is called Yang style, after Yang Lu-chan. T’ai Chi continues to be extremely popular in China, where one often sees groups of people of all ages practicing together at sunrise in city parks. T’ai Chi has also gained popularity in recent years in the United States and other Western countries.

Phoenix Mythology

There is a legend that a bird – a Phoenix, which lived in Arabia and according to tradition, it consumed itself by fire every 500 years, and a new, young phoenix sprang from its ashes. In the mythology of ancient Egypt, the phoenix represented the sun, which dies at night and is reborn in the morning. Early Christian tradition adopted the phoenix as a symbol of both immortality and resurrection. The legend is vividly captured in a scene from J.K Rowlings movie “Harry Potter and The Philosepher’s Stone“.